When I searched for info on this topic here, I saw someone saying sugar has the most impact on weight gain, is this true?

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To somewhat elaborate on Omegas answer. When we eat, our body converts digestible carbohydrates into blood sugar (glucose), our main source of energy. Our blood sugar level can affect how hungry and how energetic we feel, both important factors when we are watching how we eat and exercise. It also determines whether we burn fat or store it.
Our pancreas creates a hormone called insulin that transports blood sugar into our body's cells where it is used for energy. When we eat refined grains that have had most of their fiber stripped away, sugar, or other carbohydrate-rich foods that are quickly processed into blood sugar, the pancreas goes into overtime to produce the insulin necessary for all this blood sugar to be used for energy. This insulin surge tells our body that plenty of energy is readily available and that it should stop burning fat and start storing it.
However, the greater concern with the insulin surge is not that it tells our body to start storing fat. Whatever we eat and don't burn up eventually gets turned into fat anyway.
The greater concern is that the insulin surge causes too much blood sugar to be transported out of our blood and this results in our blood sugar and insulin levels dropping below normal. This leaves us feeling tired and hungry and wanting to eat more. The unfortunate result of this scenario is that it makes us want to eat something else with a high sugar content. When we do, we start the cycle all over again.

Try this recipe.

Mixed greens like a spring mix that you can get at the store
half a cleminetine or small orange slices.
cucumbers/ cherry tomatoes/ carrots (any other veggies you like on your salads)
half a skinless boneless chicken breast. (I always look for hormone free or free range)
and a handful of walnut halves (you can usually find these in the bulk food area) just crumble them up.
And some low fat honeymustard dressing or walnut/raspberry vinegrette works good.

The chicken and walnuts have protien and the walnuts have good fat in them, the green leafy veggies are obvious and the fruit as well. some people may want to forgo the dressing but for me it makes the dish. Its a pretty refreshing salad.

To somewhat elaborate on Omegas answer. When we eat, our body converts digestible carbohydrates into blood sugar (glucose), our main source of energy. Our blood sugar level can affect how hungry and how energetic we feel, both important factors when we are watching how we eat and exercise. It also determines whether we burn fat or store it.
Our pancreas creates a hormone called insulin that transports blood sugar into our body's cells where it is used for energy. When we eat refined grains that have had most of their fiber stripped away, sugar, or other carbohydrate-rich foods that are quickly processed into blood sugar, the pancreas goes into overtime to produce the insulin necessary for all this blood sugar to be used for energy. This insulin surge tells our body that plenty of energy is readily available and that it should stop burning fat and start storing it.
However, the greater concern with the insulin surge is not that it tells our body to start storing fat. Whatever we eat and don't burn up eventually gets turned into fat anyway.
The greater concern is that the insulin surge causes too much blood sugar to be transported out of our blood and this results in our blood sugar and insulin levels dropping below normal. This leaves us feeling tired and hungry and wanting to eat more. The unfortunate result of this scenario is that it makes us want to eat something else with a high sugar content. When we do, we start the cycle all over again.

Try this recipe.

Mixed greens like a spring mix that you can get at the store
half a cleminetine or small orange slices.
cucumbers/ cherry tomatoes/ carrots (any other veggies you like on your salads)
half a skinless boneless chicken breast. (I always look for hormone free or free range)
and a handful of walnut halves (you can usually find these in the bulk food area) just crumble them up.
And some low fat honeymustard dressing or walnut/raspberry vinegrette works good.

The chicken and walnuts have protien and the walnuts have good fat in them, the green leafy veggies are obvious and the fruit as well. some people may want to forgo the dressing but for me it makes the dish. Its a pretty refreshing salad.

Honestly not sure Ive never actually seen that product before, but I do eat yogurt in the morning frequently. I personally like a vanilla yogurt (like from Oakhurst because they don't give their cows hormones which in turn makes it into their milk) then I dump a hanful of blueberries and raspberrys into it with some probiotic all natural granola to add texture, and maybe like a teaspoon to table spoon of localy produced or organic honey. But more often then not, someone said it earlier, eggs eggs and eggs (super food) you can make an omelette super quick and they're cheap. an egg or 2 some green peppers (try red and yellow too) some diced up ham. (A simple trick for this is to ask the deli counter when they slice youre sandwhich ham for some thicker slices like 1/4 to 1/2 thick. ( I learned this by my wife figuring out an easy finger food for my toddler) and some grated cheese. BAM quick omlette. High protein-- low processed typical moring donut fare carb.

Mix with almost anything, seriously! Original flavor greek yogurt is one of the most versitile foods in your fridge. You can make it sweet or savory. You can use it in place of anything creamy like sour cream mayo or cream cheese. It is high in protein and low in calories. I like the original plain on occasion. Just force it down for a while. It is an aquired taste. I dont think it is all that expensive...maybe compared to a can of tuna.

Greek yogurt has twice the protein and half of the milk sugars as regular yogurt.

I use it in smoothies and ice cream too(no not frozen yogurt, i flavor ice cream with the yogurt).
I sub into some recipes that call for some richness and tanginess, as opposed to sour cream or the like.